Be Strong Blog

I see a lot of mamas coming in to my yoga classes having been diagnosed as having a breech or transverse baby. Many of these mamas are diagnosed very early when babies are still moving around and finding their position, but some mamas are receiving this news at 38 weeks and beyond.

​Up until about 35 weeks baby still has an opportunity to move and change positions quite a bit. After that time, movement becomes more limited and challenging. For folks who have been told baby is breech there are many things that can be done from acupuncture to chiropractics to spinning babies and more invasive procedures like version. Often folks will opt for something less invasive first to see if that is enough to encourage baby to move. Did you know that yoga is one of those things that can help?

Here are some poses that can be helpful to provide baby more space and encourage baby to move:

​Supported Bridge PoseThis is best done with the support of a yoga block, but if one is unavailable a firm thick pillow can also help. To come into the pose, lie on the back, bend the knees and set the feet hip width apart with feet underneath knees. Push into the feet, lift the hips and slide the block underneath the sacrum (the sacrum is between the tailbone and the dip of the low back). Set the block as high as possible, as long as heels can still touch the floor. Stay here for up to five minutes, but come out if you notice breathlessness or dizziness.

​Shoulder StandFor pregnant bodies, the best way to practice shoulder stand is at the wall. Come to lie on the back with the legs extended fully up the wall and the seat tight against the wall. Bend the knees and slide the feet down the wall. Then press into the feet to lift the hips away from the floor. Ideally feet will be in line with the knees once the hips are lifted. This is an intense pose, especially in the last weeks of pregnancy, but stay in it as long as your are able. To come out, have a bolster or a firm pillow or folded blanket nearby (hips as high as possible). Slide that underneath the hips before lowering down to come into the last pose below.

Legs up the WallBest done following a period in shoulder stand, legs up the wall can give the slight tilt to the pelvis that will allow baby to maneuver especially after being given so much space to move out of the pelvic outlet in shoulder stand. If this is the only pose you'll be doing, come into the pose by sitting on the edge of the bolster with the side of the body to the wall. Bring the outside forearm to the floor and rotate onto the hip. With knees bent and lying on the side, slide the butt right up against the wall. Bring the head to the floor and scoot back toward the wall if you've moved away. From there use the arms to help push the body up, rotating the legs up and bringing the back to rest on the bolster. This is a pose, that if comfortable, you can stay in for 10-15 minutes.